Wednesday 9/12


:20 seconds on/:10 Seconds off Jump Rope Sit up Side Bridges (R) Side Bridges (L) Glute Briges Shoulder Taps HS Hold Pull-up Hang x 2 sets


2 sets Ring Row x 5 3331 each rep Mini band Fire Hydrants x 10/side


A.1: Barbell Back Rack Reverse Lunge Step (3x16 (8/side))

A.2: Dumbbell Seated Curl (3x8, Tempo 30X1)

Metcon (AMRAP - Rounds and Reps)

AMRAP 20 3 Wall Walks 4 CTB Pull-ups 5 Pull-ups 6 Box Jumps, 24/20" 18 Double Unders

Extra Work

A) Assossory A1. KB single leg rDl x 6/side x 4 A2. Seated DB Arnold press x 10×3 A3. Side plank hold. :30/side. x4 B) Gymnastics A1. Strict HSPU x3-6 reps x 3 sets @31×1 tempo A2. Max ring to chest hold x 3 sets B1. Strict CTB x2 reps @31×1 tempo + Kipping CTB (no butterfly) x3 reps + BMU x1 x 3 sets B2. Straight bar dips x4-6 reps as low as possible x 3 sets

A.1: Single Leg RDL (4x6/side)

*KB or DB

A.2: Seated Arnold Press (3x10)

A3: Side Plank (3x:30/side)


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